Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squat – 4 x 4 *Hold for 4 seconds at bottom of squat on 1st and 4th reps   Conditioning: Complete 5 rounds: Handstand Hold – 30 seconds Max Handstand Push Ups Static Pull or Chin Up Hold at top – 30 seconds Max...Read More

Warm-Up:  Burgener and Snatch Skill Transfer   Barbell Gymnastics: Hang Power Snatch – 5 x 1   Conditioning: For time. 100 Double-Unders 25 Wall Balls (20/14) 75 Double-Unders 25 Wall Balls 50 Double-Unders 25 Wall Balls   This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/ turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 4 x 4   Conditioning: 7 rounds for time and calories of: 30 Seconds ME Row for Calories 5 Muscle-Ups 5 Power Snatches 135/95# Rest 1:1   This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 1 10 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More

Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk – 5 x 1 *Rest 90 seconds between each set   Conditioning: 3 Rounds for Time of: 7 Deadlifts (275/185) 14 Pistols (Alternating) 21 Unbroken Double Unders This Week's Mobility:Read More

Warm-Up:  Kettlebell Conditioning   Conditioning: "Jeremy" 21-15-9 Overhead Squats (95/65) Burpees   Midline: 100 Hollow Rocks 100 Supermans   This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Front Squat – 3 x 5   Conditioning: 12 Minute AMRAP with a Partner: 10 Wallballs (20/14) 10 Pullups   This Week's MobilityRead More

Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Establish a 1RM Snatch   Conditioning: AMRAP in 7 minutes: Burpees (touch target 6" above reach)   Midline: 3 Attempts – Max Toes-to-Bar   Link of the Day This Week's MobilityRead More

Conditioning:  10k Row   Mobility: Foam Roll Quads and Calves   Link of the Day This Week's MobilityRead More